Warm-up:
3 rounds:
5-10 Push-ups
3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)
3 Wall-walks
Strength:
1) Find a Push-press 2RM
Strength/skill:
2A) 5x3 Drop Snatch (no heave) SPEED SPEED SPEED
2B) Ring-dips 4x5 strict + ME kipping
Conditioning:
3) For time:
800m run
20 toe-to-bars
30 Shoulder-to-overhead (135/95)
20 toe-to-bar
800m run